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Workout of the Day7 rounds of 2 minutes on 1 minute off3 hang power cleans 2 hang squat cleans 1 front squat Today’s workout is all about the barbell. Plan to go with a weight that you feel comfortable with. You’ll be spending a lot of time hanging on to it so your weight choice […]

Workout of the DayAMRAP in 20 minutes Row or Bike Calories E2MOM 15 KB Swings Today you get your pick of either a bike or rower. You’ll be spending a lot of time on it so choose wisely! Your goal will be to rack up as many calories as possible in twenty minutes, but you’ll […]

Workout of the Day4 rounds of 5 minutes on 2 minutes off 500m Run then max reps MedBall Sit-Ups Pull-Ups MedBall Sit-Ups Pull-Ups We’ll be working on a five minute interval clock today with two minutes of rest between each work period. Each work period will start with a run all the way around the […]

SkillEMOM for 10 Minutes 1 Power Snatch + 1 Squat Snatch You’ll be completing two lifts every minute on the minute for ten minutes today. Start with a power snatch and follow it up with a squat snatch. You can choose to hang on to the bar between the lifts or drop it depending on […]

SkillEMOM for 10 Minutes 1 Power Snatch + 1 Squat Snatch Workout of the DayOn a clock set for 12 minutes: 1 minute of Power Snatch1 minute of jumping lunges2 minutes of Power Snatch2 minutes of jumping lunges3 minutes of Power Snatch3 minutes of jumping lunges standard: 95/65 lb. rx: 135/95 lb.sport: 155/105 lb.overachiever: 185/135 […]

SkillTabata Toes to bar A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a […]

SkillEMOM for 10 Minutes 1 Thruster Spend ten minutes working up to a heavy thruster. The best way to get this done will be to start with a squat clean and then rather than just standing up like you normally would you’ll want to push through the middle part of your squat with as much […]

SkillUnbroken Double Under Ladder With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that […]

Workout of the DayEMOM for 20 Minutes [odd] 3 power cleans + max reps lateral burpees [even] rest It’s burpee time! But first…heavy power cleans! Can’t think of a better start to the week than this classic combo. You’ll have ten chances to rack up as many lateral burpees over the bar as possible after […]

Workout of the DayTabata pull-ups1 minute rest Tabata wall ball shots1 minute rest Tabata pull-ups 1 minute rest Tabata wall ball shots A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. You’ll do a full eight rounds of pull-ups, then eight rounds of wall balls, back to pull-ups […]